Doing a single form of exercise that requires no equipment once a week could help maintain healthy blood pressure, a study suggests. High blood pressure (also known as hypertension) is very common, particularly in older adults, and “can lead to serious problems like heart attacks or strokes”, the NHS website explains. “There are usually no symptoms, so you may not realise you have it,” it adds. It’s often referred to as a “silent killer” for this reason, often only becoming evident once its led to other serious health issues. However, there are various steps people can take to help bring their blood pressure back to healthier levels, including dietary changes, medical intervention, and exercise.
In a study published last month in the journal BMJ Open Sport & Exercise Medicine, academics at Canterbury Christ Church University examined the impact of isometric exercise training (IET), which involves holding a pose for a few minutes at a time, such as a plank or a squat.
Academics, led by experts at Canterbury Christ Church University in Kent, said that isometric exercise training has already been linked to reduced blood pressure. However, little is known about how much needs to be done to reap these benefits. So they set out to examine four groups of adults with “normal” or “high normal” blood pressure.
One group did no training – also known as the control group, while the rest of the people involved performed three sessions of isometric training each week for the first four weeks of the study. The training consisted of four bouts of isometric wall-squat exercise, separated by two minutes of seated rest.
After the first four weeks of the programme, the people in the training arm of the study split into separate groups. One stopped training exercises, another performed one session of isometric exercise training per week, a third did two sessions, and the final group continued with three sessions each week.
After the first four weeks everyone who took part in exercise saw a reduction in their blood pressure, the research found. And after the eight-week study period the team found that people who continued to exercise three times a week saw the most benefit.
But those who continued with one or two isometric training sessions still maintained a reduction in their blood pressure. “For individuals unable to commit to higher training frequencies, even minimal engagement (1×/week) can help maintain significant benefits… over a short four-week period,” the authors wrote.
“However, for optimal blood pressure reductions and the maintenance of a broader range of physiological adaptations, a frequency of three times per week may be recommended.”
Commenting on the study, Emily McGrath, senior cardiac nurse at British Heart Foundation, said: “Regular exercise is one of the best things you can do for your heart and general health. It can help to lower blood pressure, support a healthy weight and reduce your risk of developing heart and circulatory diseases.
“Isometric exercise training involves holding a pose for a few minutes at a time, such as holding a plank, squat, or hand grip exercise. The results of this study show that even low levels of training can lead to significant health benefits, which is helpful for people unable to commit to more frequent training.
“It also shows why people need a range of exercise options, so they can choose activities that are realistic and manageable for them. However, the follow-up period was short, at just four weeks, so further research is needed to understand whether these benefits can be maintained over the longer term.”
Professor Jim Wiles, Professor of Exercise Science at Canterbury Christ Church University, said: “This new study builds on our previous research where we have shown that IET is a time-efficient form of exercise that can lower resting blood pressure, with reductions that can be comparable to, or greater than, those seen with some blood pressure medications.
“However, what is not yet clear is how often people need to train to maintain these benefits, or what happens to blood pressure when training is reduced or stopped.
“The study provides new evidence that the frequency of isometric exercise training matters, showing that different amounts of training can influence both blood pressure and the cardiovascular changes that help explain these effects.”
Consult with a medical professional before starting any new exercise regimen to check it’s suitable for you.
